Comparing Nutrients in 1 kilogram Dried Butternuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dried Butternuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	211% 6120kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5449% 87g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	124% 47g	39.5% 15g	38g per day for Men 19-50 years
Protein	445% 249g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 660μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	503% 40mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	637% 4460mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Canned Carrots with Salt:

• 1 kilogram of Dried Butternuts has 21.3 times more Vitamin B1, 4.9 times more Vitamin B2, 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 93 times more Vitamin A than Dried Butternuts.
• Both Dried Butternuts and Canned Carrots with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dried Butternuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Canned Carrots with Salt:

• 1 kilogram of Dried Butternuts has 2.1 times more Calcium, 4.3 times more Copper, 6.3 times more Iron, 29.6 times more Magnesium, 14.6 times more Manganese, 18.6 times more Phosphorus, 2.4 times more Potassium, 43 times more Selenium and 12 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 242 times more Sodium and 27.8 times more Water than Dried Butternuts.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 24.5 times more Energy, 299.9 times more Fat, 36.3 times more Saturated Fat, 792.5 times more Omega 3, 426.9 times more Omega 6, 2.2 times more Carbohydrate, 3.1 times more Fiber and 38.9 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein